One of the biggest revolutions in cycling training has been the introduction of the power meter as a training tool. It has rapidly thrown cycling into the highly technical world of sports science, and the benefits can be enormous – Chris Froome’s win in the 2013 Tour de France was aided greatly by Team Sky’s extensive use of power meters in both their training and racing plans. So what is power training, and more importantly, can it benefit you?

What is Power?

Everyone has heard of power, but unless you have a particularly good memory of high school physics, you may not be familiar with what it means in a technical sense. Power is defined as the rate of work; how much ‘work’ is done in a certain interval of time. Work is defined as a force applied over a distance. So power is essentially a measure of how hard you can push on the pedals (the force) and for how long (time). The harder you can push, and the longer you can maintain a certain level of ‘push’, the faster you go! And going faster is what bike racing is all about.

Why Should I Use it?

Now, you might be saying to yourself ‘OK, that’s nice. So what?’ Well, the ‘so what’ is that cyclists can use power to train and race much more effectively. Power is ultimately a measure of how hard you are working, and by using a power meter on your bike, you can more precisely monitor your effort. Other ways of monitoring effort do exist – rate of perceived exertion (a subjective assessment of how hard you feel you are working) and heart rate are the two most common methods, but neither comes close to the precision you get from a power meter.

This precision can be extremely beneficial to cyclists. By using a power meter on a climb, for example, you can ride the entire climb at precisely your optimal power output – never going too hard and pushing yourself into the ‘red zone’, but also not being too conservative and leaving too much in the tank at the end. You can also train more effectively, doing intervals at an exact percentage of your maximum output, or riding a tempo ride right at your lactate threshold to name a few possible applications.

How to Integrate Power into your Training

Hopefully you’re convinced that using a power meter can make you a better cyclist. The obvious question is how? First things first, you need a power meter. Debating the merits of the many options available on the market will be the subject of another article, but in short – invest in a good one. You might be tempted by the low cost of some models, but these are no where near as accurate as the better ones, and accuracy is the whole point of using a power meter. The cheapest worthwhile option I know of is the Stages Power meter, which retails for $700.

After you have your new power meter ready to go on your bike, the next step is to do some baseline tests to determine your power profile. Ideally, you will want to determine the maximum power you can produce for 5 seconds, 1 minute, 5 minutes and 30+ minutes (this last one is referred to a Functional Threshold Power). All-out 5 second effort is easy enough, and even a 1 minute maximum effort isn’t too daunting. The 5 minute and 30 minute efforts take a bit more planning to execute properly, but when you know all these numbers you will have a much better idea of your strengths and weaknesses as a rider. There are tables available online that provide approximate equivalent levels of power for each duration. If your values for 5 second and 1 minute power rate higher than your 5 minute and 30 min values, then you know you are relatively weaker aerobically, and can emphasize aerobic training.

Power meters also help you to gauge efforts better. If, for example, you know that your FTP is 300 Watts (watts are the standard unit of power), then you know that in a time trial that will take you about 45 minutes to complete, you shouldn’t be riding above 300 Watts at any time. Riding with the most even power output over the course of your effort will give you the best results.

It is impossible to cover every aspect of power training in a single article – there are entire books written about it. If you are an aspiring racer, or even just someone who loves to track progress, a power meter will be your best friend. Now that you are familiar with the basics, you can start your journey into training with power!

Everyone has their own reasons for cycling, whether it be that feeling of freedom out on the open road, a way of commuting, or a means to be able to eat whatever you want. (Not going to lie, being able to enjoy a beer guilt-free is worth putting in a few extra miles).

No matter what kind of exercise you’re doing, most of us want to know the number of calories burned. Something like running is a little easier to calculate because it’s solely your body powering movement. Cycling, however, includes wheels, which complicates things when it comes to calories burned climbing versus cruising downhill.

Understanding energy output compared to input is important, especially when it comes to working towards weight loss. There are lots of charts and equations out there that will take your weight and the length of your ride and spit out a number representing the calories you burned on a ride, but just how accurate are they? There are a lot more factors at play here than may be realized at a glance.

What is a calorie?

A calorie is simply a unit of energy, but it can cause a whole lot of confusion and debate. Yes, 500 calories of twinkies may be the same amount as 500 calories of carrots, but are the two really the same thing? The “how much” is equal, but that “what” is radically different.

It’s not the number of calories that is important here so much as how they make you feel. Foods that are calorie dense and nutrient light won’t make you feel satiated causing you to eat more than your realize.

How important is calorie counting?

Your calorie intake is as important as you make it. The reality is, most of us have no idea how many calories we consume in a day, let alone how many we burn. We notice when we get a little thicker around the middle, but may have misconceptions as to just how many calories are needed before and after a long ride.

It’s true that weight loss comes down to the simple matter of calories in versus calories out, but that doesn’t mean those calories can be from whatever you want. The type and quality of those calories determines how efficiently they are turned into fuel for your body. What you should eat to prepare for a time trial day versus a long slow distance are actually different. High intensity workouts draw from carbohydrates, which quickly turn to fuel for you muscles, whereas easier, longer rides will burn a higher proportion of fat.

Calorie counting is one way to make you more aware of what you’re fuelling your body with, but it’s about so much more than a number. Not all calories are created equal, and you want to focus more on what is sustainable rather than depriving yourself. The number of calories you burn may be the same no matter what, but ensuring those calories come from the proper places will make all the difference in your performance.

What is calorie burn?

Your calorie burn is determined by three things:

Basal Metabolic Rate (BMR) – Your BMR is how many calories you burn at rest, consisting of the energy it takes to keep all your body’s systems operating.

Activity Level – Your activity level is the calories you burn when your body is in motion. This can be broken down by taking the speed and duration of your ride in comparison to your weight.

Thermic Effect of Food – The thermic effect of food is the energy it takes to digest the food you eat.

How to measure calories burned

The most accurate way to measure the amount of calories burned while out on a ride it to use a detailed app (Strava or MapMyRun), or a cycling computer that takes the following into account:

Intensity – Measured by your heart rate or with a power meter, intensity has a huge effect on the number of calories burned. If you ride one mile at your maximum effort in three minutes, you will burn the same amount of calories than if you were to ride the same mile over ten minutes at a more leisurely pace. It’s essentially shortening the amount of time to spend the same amount of calories.

Gender – The larger you are, the more calories you burn in your burn day-to-day as well as when exercising. As men are generally larger than women, they burn more calories.

Aerodynamics – This is not just wind direction and speed, but also your position on your bike and your build. If you have more surface area open to the wind, it will take more energy to push through a headwind. Aerodynamics is a hard thing to measure, so it is most often not taken into account.

Weight – Be as accurate as possible with your weight (don’t lie to yourself), because the energy it takes for a heavier person to ride the same distance as a lighter person is different.

Duration– Generally speaking, the longer you ride, the more calories you will burn.

The table represents rough estimates of how many calories you burn when cycling, running and swimming for an hour at different intensities.

Cycling is an aesthetically pleasing activity, from the simple elegance of a bicycle to the scenery that surrounds it. Bringing cycling art into your home evokes the beauty of the sport even when you are recovering on the couch after a big ride. There are many types of cycling art; find something that fits your taste and decor and share the charm of cycling with family and visitors to your home.

Painting

When people think of art, they most likely think of paintings. Done right, a painting can conjure feelings that go beyond exactly what you see in the scene. A bicycle does not need to be the centerpiece of the scene. The painting could focus on the landscape, with just a hint of your cycling passion tucked discreetly in a corner. Or you could focus the art on a single bicycle and commission a painting of your favorite ride from a painter like Taliah Lempert, who is renowned for painting bicycle portraits.

Sculpture

A bicycle sculpture takes the interpretation of a painting and makes it three dimensional. You will be able to see different details and angles, but with that it will require more space in your home than a painting. There are myriad media for sculptures – metal, wood, ceramic, glass and many more – find something that speaks to you and speaks about your riding experience.

A popular variation is using old bicycle parts and upcycling it into cycling art. This is also something you can do yourself to preserve your equipment that perhaps has a sentimental value. Worn out chainrings from your favorite bike? Those could be wind chimes. Your old handlebar? It could be your new coat rack.

Books

The content of a book is art. The book on your shelf also says something about you to. When someone comes to your house and sees your reading selection, it tells a piece of your story. Go ahead and read some classic cycling books, then proudly display them on your shelf.

Perhaps the best known cycling novel is The Rider by Tim Crabbe. It was originally written in Dutch, but is available in other languages, including English. It is well worth the read and lives up to the hype – if you can find a copy.

Photography

Cycling is a difficult sport to photograph, making a quality photo that much more of a work of art. Whether the photo captures a defining moment in a race or an unprecedented scene, keep in mind that it is a highly developed skill. From one moment to the next, cycling can depict a range of emotions. Find a photo that says something about you through the lens of a great photographer. Perhaps the most famous modern cycling photographer is Graham Watson who has been following the professional peloton for over thirty years.

A Whole Bicycle

A bicycle itself is a marvel of engineering and a work of art. If you manage to acquire a historic bike, it could be something that you hang on the wall (it would be unlikely that you ride it). It could be special because of its previous owner and his or her ride on it, or it could be special because of its design or paint job. Whatever it is, it would be a conversation piece in your home.

Invest in Cycling Art

Cycling art does not usually carry a lot of value compared to other art. What it does is say something about you and your feelings for the sport. Additionally, you could be supporting an up and coming artist who got their start depicting people and their bikes.

Becoming better at climbing is one of the more frustrating cycling skills to get good at. You may be the fastest off the line, out-sprinting everyone on flat ground, but when you hit the hills, you lose your hard-earned position. Climbing is routine in cycling, and there’s always room for improvement.

Better at Climbing – Don’t Be Intimidated

Getting better at climbing shouldn’t be intimidating. Almost anyone can do it with the right mindset, body position, gearing, cadence and pacing, and a bit of muscle at the right time. Never get intimidated. If you do, the hill will surely win before you even had a chance at getting over it intact. Confidence in cycling, not only hills, will take you further than you think giving you the will and drive to push through as you know you can do it.

Let the Hill Come to You

Never attack a hill. The hill will win. Even experienced riders are guilty of this common mistake. Don’t start climbing until you need to. Ride into the hill casually. Ignore the hill until it deserves your respect and then begin to climb by adjusting your gearing and attitude.

It’s Not a Competition

Climb in your own personal comfort zone. Ride at your own pace. Listen to what your body is trying to tell you. Know your limits, especially when you’re with other cyclists. If you become anaerobic, you won’t recover. Let faster riders pass you. If you’re nearing your red line slow down, breathe deep and continue at a speed within your ability. You’ll be sure that you will get better at climbing and will reach the top without having to take a breather with this approach.

Maintain Momentum

Maintain your momentum as long as possible. Momentum can be the difference between an easy climb and a gut-wrenching, heart pounding, vomiting one. Maintain a constant cadence in the right gear when you hit the hill. As the hill requires more effort and momentum drops, shift up as needed to easier gears, keeping it steady as long as you can. You will learn to recognize the point on a climb when forward momentum is gone. You’re in your smallest ring and the climb turns into a pedal mashing test of willpower. Prevent it from happening for as long as possible to get better at climbing.

Stay in the Saddle

It might seem like you develop more power standing by using your upper body weight. You do but it comes at a cost. It requires 10 to 12 percent more energy when your butt isn’t in the saddle. It means more work for your core and back muscles as you pull up on the unweighted pedal. The net effect is more energy used and you go into oxygen debt much quicker. It’s less efficient to climb standing versus seated. However, it is good to get out of the saddle to stretch it out a bit and to incorporate different muscles. Save it for the steeper parts. It can be good to stand though on steeper parts and if you’re a lighter climber and practice it. This article gets into the science of sitting versus standing.

The Advantage of Staying Seated

Sitting back in the saddle activates your glutes allowing the large muscles at the back of your thighs more efficient leverage to push the pedals. Standing up on the pedals might seem more powerful but wears you out quicker. Standing up increases your oxygen uptake at an alarming level, and you run the risk of blowing up or hitting the wall sooner.

Experienced Climbers

Experienced riders are likely to disagree with the advice to remain seated while climbing. It’s somewhat of a standard practice among advanced riders. It’s because they’ve developed the ability to climb efficiently while standing. It’s what separates the advanced rider from the novice. If you stick with it long enough, you may learn to climb standing up but when you’re just starting out, it’s better to stay in the saddle and learn to climb more efficiently until you’re better at climbing.

Rest Periods

On long, curvy climbs, it’s OK to take a break from sitting too. Look for a flatter portion where the road curves briefly and stand up to get the blood flowing and to employ different muscle groups. Take a few deep breaths and hit it again. Note that if you are going to stand, it’s fine to let the bike rock under you, but no more than about 6 inches side to side.

Gearing Tips

Is there a right gear for climbing? The short answer is no. With experience you’ll discover what gears work best for you, and you’ll be able to discern which one to drop into for the hill you are up against. A general rule of thumb is; if your bike resists shifting, it means that there’s too much tension on the chain, you’ve already waited too long to shift up.

Breathing Tips

If you start to gasp, pant or breathe irregularly, take a deep breath and hold it for a few pedal strokes. Synchronize your breathing with pedal strokes if possible. Start by taking a breath each time one pedal reaches the bottom of a stroke, and then increase the time by taking a breath every 1 1/2-strokes, and finally every two strokes if possible. Whatever the intervals between breaths, you will deliver more oxygen to your system with a consciously controlled breathing effort.

Summit in Sight

It’s OK to stand up at the last minute if you’re within striking distance of the summit and you’ve got some fuel left in your tank for a burst of power. Shift into a higher gear, stand up and use your body weight, mashing the pedals to propel yourself over the summit. You know your time to rest is coming soon so you can dig deep over the top. If you still have a long day however, don’t go to deep or you’ll be feeling it later.

Watch Your Weight

It’s been drilled into cyclists for years that to get better at climbing you and your bike must be light. Mind the overall weight though your own, the weight of the bike, and what you’re carrying on the bike. It costs money to reduce the weight of your bike by a pound, but an extra water bottle or weight in your fanny pack can add up, and that really adds up on a long ride with lots of hills.

Shout and Scream

All cyclists get defeated by hills at some point and none of them are created equal. Climbing hills is hard work. Sometimes it’s just too long or too steep. Sometimes you drop into the wrong gear and can’t keep up the momentum. Don’t be afraid to drop into your easiest gear and just keep mashing. Mental distractions are important. Don’t dwell on your pain. Think of anything that distracts you from the pain. Leave your mind elsewhere for a bit while the climb slogs on. Shout and scream out at the top of your lungs “I own this hill!” if you have to. And when you reach the summit, give yourself a pat on the back for a job well done. You’re on the right path to getting better at climbing.

Have you ever finished a group ride with the thought “Wow! I just finished riding at X mph! I can’t believe I could ride that fast!” However, this thought is quickly overshadowed by the realization that you achieved this high speed by the draft in cycling while behind someone else throughout the ride. This leaves the question to draft or not to draft in your training for triathlons?

From the moment I picked up cycling I’ve always enjoyed training alone or with a partner, rather than participating frequently in group rides. Many times when I’m out on my rides I’ve watched cycling groups that contained roadies and triathletes. It made me ponder the topic of drafting while training, especially from a triathlete’s perspective where drafting is not legal in most races. Although there are some perks to drafting when in a group of similar fitness level, I firmly believe training without drafting is more beneficial in the world of triathlon. There are several advantages one may experience with this training philosophy that will aid in making you a better cyclist overall.

To Draft or Not to Draft – Train Like you Race

If you’re used to drafting as a triathlete and have little experience pulling yourself, you’ll face a rude awakening on race day when you have to maintain a legal distance between yourself and the cyclist in front of you. In non-drafting races it’s better to train learning how to pull so you can become used to different cycling situations that could alter your speed. When riding without drafting you’re forced to learn when to change gears, how to approach hilly terrain, and the elements. Training in this manner will also make you stronger physically because you’ve faced all the elements and terrain ALONE during training, pushing your body to adapt. Additionally, your leg muscles will adjust to pulling and thus, become more efficient as well as powerful.

Conversely, as a roadie who participates in draft-legal races, it is beneficial to have a few training sessions a week where you’re pulling the whole time. If you grow accustomed to riding by yourself and reap the aforementioned benefits, then it’ll make you that much stronger when drafting on race day. You’ll have an edge over the other cyclists who have trained only drafting in groups with intermittent pulling.

Making Adjustments

When you’re drafting behind others, you’re forced to follow whatever the riders ahead of you do with the added benefit of increased speed. In doing this, it hinders you from truly experiencing the elements of headwind, tailwind, extreme temperatures, etc. Each element and terrain calls for a specific adjustment in gears. When facing a headwind you learn to play with your gears, downshift, and switch to high cadence. In contrast, when experiencing a tailwind, you learn to shift into the big chain ring and take full advantage of the added help from nature. These changes also apply to riding on flat versus hilly terrain. You also learn which gear to use in each situation according to your fitness level rather than another riders. Through trial and error you can find the gear that allows you to stay at a high pace but not explode during a race. Essentially, finding that “sweet spot” in each of these situations can best be discovered when training alone or leading the pack. It will make you a more knowledgeable cyclist and build confidence in your riding skills instead of a false sense of ability.

Mental Toughness

One of my favorite elements of riding alone includes the benefit of building mental toughness. Facing all the challenges of the road solo enables you to build mental folders that you pull from when suffering during training sessions. You don’t have a partner yelling words of encouragement or pushing you beyond your limits, it’s only you and the pain just as it would be on race day. These sessions aid in building confidence and positive self-talk which are vital to success. They also force you to be accountable for reaching your own goals within that training session. These are the sessions that help you realize all the success you aspire for is within you, and not dependent on anyone else, therefore a stronger work ethic is created as well. Consequently, you slowly begin to prove all those negative thoughts wrong that trick you into thinking you can’t achieve this goal. As a result, you’re faced with a level of strength you likely didn’t realize you possessed.

So to answer the question, to draft or not to draft in training for triathlons; each of us have different goals we’d like to achieve within the cycling. We can use strategies, advice, and tactics from others to become a stronger, overall cyclist. I don’t believe there is only one right way to train. Each type of training serves their purpose and yields a particular advantage. It is crucial to incorporate a variety of training sessions to your program.

The cycling industry is huge and there are many reasons for this. Here are some interesting facts relating to the cycling industry you might not know:

In America, bikes are used for less than 1% of trips taken, while cars are used for up to 84%. In the Netherlands, bikes are used for 30% of trips. In Denmark, the number is 20%. Canada’s bicycle usage is closer to that of the United States, and their car usage is almost as high.

In the Netherlands, there are more bikes (18 million) than people (16 million). They have a pro-cycling infrastructure for their transportation system, making it an easy choice for everyone to choose riding their bike to get around. The vast majority of their bikes are made locally, and they export over 1 million bikes every year to other countries.

The Netherlands has incorporated cycling into their everyday life extremely well. They have traffic signals specifically for bikes, and teach young children how to cycle, both conceptually and practically, in school. Children frequently ride their bikes to school every day.

Every year, around one hundred million bikes are produced. Over half a billion bikes reside in China, while over 18 million bikes reside in the Netherlands. The world contains more than a billion bicycles total. There are approximately 100% more bicycles in the world than there are cars.

Cycling produces a significantly lower carbon footprint than cars, and improves the health of the user. In the United States, up to 84% of trips are made in cars, which is among the highest percentage in the world. Imagine if half of those trips were taken on bikes instead, and the effect on America’s carbon footprint and overall health. One statistic shows that riding a bike for 20 or more miles per week can decreases your chance of heart disease by 50%.

The Tour de France is considered to be one of the most intense endurance races out there; participants cover around 2720 kilometers divided into smaller stages within 3 weeks.

Bicycles have gone through makeover after makeover throughout their history. Bikes used to commonly come in a form where one wheel was massive compared to the other. The style changed to favor the front wheel and the back wheel at different times.

There are countless different types of bikes that are made, usually fulfilling different purposes. Examples include BMX bikes, mountain bikes, racing bikes, utility bikes, cruiser bikes, and more. Forms of bikes other than the bicycle are unicycles, tricycles, and quadracycles.

Riding a bike is extremely energy efficient, and takes only about the amount of energy put into walking (at speeds of around 10-15mph). They allow the rider to travel much farther than they would if they were walking using the same amount of energy. There is also a device called the Copenhagen Wheel that stores energy put into the bike, such as when riding downhill. The energy can then be used at a later time as needed.

Riding a bike is possible because the bike’s center of mass rests above its wheels as the bike is steered. That is why leaning is necessary when turning the bike; it is called counter steering, and allows you to maintain balance on the bike.

Your water bottle is going to be an ever-present fixture of your rides and thus is going to see an awful lot of use over the years. Whether you’re just filling it with water of you prefer sports drinks, it is important to make sure that it is always clean before you use it again, else it will simply become a breeding ground for bacteria and may lead to you contracting an illness that keeps you off your bike.

These tips are all designed to ensure that you keep your cycling water bottle as clean as possible, which not only keeps you safe but also allows you to keep using the bottle for a longer period of time.

Hand Washing

Just popping your cycling water bottle into a dishwasher after a ride is no guarantee that you will get it fully clean, so it is always a good idea to hand wash it instead. This will allow you to personally clean every inch of the bottle so that nothing gets missed. Do this after every ride using warm water and any decent liquid soap.

Wash The Caps

The bottle itself is the most important part of the wash, but you should never forget to give the caps a good wash as well. After all, the liquid you drink will either have to pass through them or will slosh against them as you ride, meaning the sediment that can build up inside the bottle can also build up around the cap. Get rid of it in the same way that you wash the main bottle and make sure you don’t allow any build up.

Use A Brush

A cloth is often not enough to really get into the corners that can build up in a water bottle, so don’t be afraid to take a brush to it in an effort to give it a really good clean. Furthermore, a long-handled brush will allow you to get inside longer bottles or those that have narrow openings that would otherwise prevent you from giving the bottle a proper clean.

Don’t Use Harsh Cleaners

As long as you clean your water bottle on a regular basis, you shouldn’t find yourself resorting to any cleaning agents that are stronger than your average household liquid soap. If you do find that the only way to get your bottle clean is to use stronger cleaners then it might be time to start looking into buying a new one. Besides, bleach is capable of contaminating your water and making you ill if you fail to rinse the bottle out properly, which is a risk that you never want to take.

Clean It Regularly

We briefly touched on cleaning your bottle after every single ride, but it’s an important enough point that it bears bringing up on its own. Simply put, if you don’t clean your bottle on a daily basis you are providing bacteria and sediment further time to develop and potentially contaminate whatever liquids you end up putting in there. Even if you only drink water, you will still be leaving sweat and potentially some foodstuff in the bottle, so it is worth cleaning it out regardless.

Avoid Dishwasher

Not only can you not guarantee that you are going to get a perfect wash from a dishwasher, but you also need to remember that they tend to clean using water that is at near to boiling temperatures. This can distort plastic bottles and make them completely unusable. That little timesaver you thought you had going could simply end up costing you a little bit more money in the long run, so always make sure to hand wash with warm water instead.

Specific Situations For Gear Changes

As a new cyclist the first step is learning how to clip in properly without toppling over. Once this skill is mastered the next step is knowing how to properly change gears. You could’ve purchased the most aerodynamic bike with amazing components, but if you don’t know how to properly utilize the shifters, you’re shortchanging yourself on speed as well as energy efficiency. Initially, it’s important to understand the anatomy of your bike gears in order to use them effectively. There are several, situations which require a change in gears for optimal performance.

Hills/Bridges

While cycling if you are approaching a steep hill or bridge it is wise to gear down, in other words create the least resistance possible while still maintaining stability on the bike. In approaching this situation you will already feel resistance going up the hill/bridge, therefore why add more resistance by riding in a big gear? However, if your goal in that particular ride session is to build strength in the hip flexors and gluteal muscles then gearing up (riding in a big gear) allows you to pedal off the saddle and strengthen these muscles. Conversely, while you’re going downhill momentum will create very little resistance and allow you to ride faster. In this instance, gearing up is suggested in order to maintain stability on the bike, steady pedal stroke, and regain speed lost going uphill.

Tailwind/Headwind

When going into a headwind you will automatically feel a drop in speed because of the resistance going against the wind. Unless you’re an experienced cyclist this situation can be challenging for most riders. In fighting a headwind it is effective to gear down (switch into a small gear) and increase your rpms. By riding in a smaller gear with high RPMS you’ll be able to battle the headwind at a good MPH average. Also, it won’t fatigue your quadriceps as much, and it’ll reduce lactic acid buildup that would occur if you were riding in a big gear into the headwind. However, once this battle has been fought we reap the benefits of the tailwind. In a tailwind, you are receiving an extra push and thus, our speed increases. In this instance, you must take full advantage and gear up in order to gain a bit of resistance needed for stability, and increasing your average MPH significantly.

Flats & Intervals

Depending on your particular workout, riding on flats offers the opportunity to gear up unless you’re fighting a headwind. The more you ride; you will discover which gear selection is ideal for you. Usually this gear selection allows you to have some resistance to maintain stability and increase speed, but not so much that it quickly fatigues you causing you to drop in speed over time. In contrast, if you are completing interval work, gear changing is vital in order to render the results offered by this type of training. If your goal is to increase overall cadence then gearing down is best in order to allow minimal resistance and a rapid pedal stroke. However, if your goal is to build strength and muscle endurance then gearing up during your work intervals is best. By riding in a big gear your legs will increase in strength and become accustomed to a higher gear. Lastly, if you are inserting some pickups pedaling off the saddle, then gearing up is important for stability. If you do not place your bike in a big gear, the bike will be hard to control pedaling off the saddle. Also, it will inhibit you from a proper pedal stroke. In this instance, you want to create enough resistance that you feel in control of the bike and are simulating a sort of “dancing” motion with your bike.

As a new cyclist, it takes some time to really understand your gears and when to switch them for your particular needs. This can be safely accomplished when riding on an unbroken bike path. Riding on a continuous bike path allows you to play with the gear shifting and find that ideal selection for you. It’s important to note that when you are shifting gears you should continue a slow and steady pedal stroke in order for the chain to catch fluidly on the ring. Lastly, never change a gear without pedaling because this could cause you to fall, the chain to become stuck, or have the chain fall completely.

Tips to Increase Cycling Speed

Whether you’re a road cyclist or a triathlete all of us have one common goal…RIDE FASTER! Perhaps you’re putting in the time, yet aren’t seeing the desired results. It’s possible you’re not doing the right training that will translate to increased mph. However, by following the five tips below you’ll increase your speed and work towards that PR you’ve been chasing.

Interval Training

There are different interval training workouts that really improve your efficiency and speed on the bike. Although challenging, it is a great workout to complete once you’re in the build phase of your training during racing season. Depending on the distance of your next race, you can determine how long your interval workout will be.

It is prudent to not start intervals without a proper warmup, as this could lead to muscle strains. Hence, a warmup of 15-30 minutes depending on your fitness level is indicated. Ensure that during your warmup phase you’re simply spinning, in a small-medium gear, with a few off-seat pedal strokes. Upon completion of your warmup, you may begin your intervals using the following sequence: work interval (WI): x amount of time, with a rest interval (RI) that is ½ of your work-interval. For instance, if you had a work interval that lasted 10 minutes at a high intensity, then your rest interval should be no more than 5 minutes. This pattern should be repeated and becomes the bulk of your workout. The length of time for interval training depends on your fitness level and duration of your next race.

In addition, there are different types of work intervals that can be completed to increase speed. You can complete work intervals that have you riding at goal race pace. Another effective interval, is riding in a smaller gear with a high cadence, and maintaining that cadence throughout the WI. If you’re a beginner cyclist, then these WI can include drill work such as single-leg pedal strokes. In this drill, you spin with one leg doing the work, while the opposite leg glides along. You complete this until fatigue sets in, then switch legs, completing this pattern until the WI time has elapsed.

Trainer Work

An effective method to increase speed work and cadence involves trainer workouts. Although they can be incredibly dull to the senses, trainer workouts is great for cycling training. On a trainer, you can manage the amount of resistance by adjusting the back knob to your rear wheel. There are no gaps when riding on a trainer, forcing your muscles to constantly work.

Tempo Rides

Tempo rides involve a proper warmup as listed above followed by a specific duration where you’re riding at a sub-maximal level or goal race pace. Once again the duration of your tempo ride depends on your fitness level and distance of next race. Typically, these are very challenging rides that push you to new limits and help your body adapt to a higher average speed.

It is recommended to do these as a group ride with riders that are at a similar or higher fitness level than yourself. By riding with more experienced riders you push yourself beyond what you’ve grown accustomed to thus, improving. These can be completed 1-2 a week during your build and peak phases of training. These group rides are sometimes conducted by your local bike shops or through memberships to cycling teams/groups.

Riding More

By reading this headline “riding more” it seems like an obvious concept however, as a beginner cyclist you may just try to ride the duration of your next race and think you’re set. However, in order to become fast it’s important to ride at least double the distance of your next race. If your next race is 24 miles, then have some long rides where you’re riding 50-60 miles. In using this method, once you ride those 24 miles they’ll feel like a breeze and you’ll be able to push yourself more during the shorter distance. Additionally, if you’ve only been riding 2-3 times a week then it would be advisable to increase your riding sessions to 4-5 times a week. However, ensure you do not make this jump from one week to the next in order to avoid injury. This increase in riding has to be completed gradually over time in order to adapt the body to the higher volume.

It is imperative you do not ride just for the sake of riding; each workout has to have a goal and execution plan. For example, if you’ve been noticing that you acquire lactic acid buildup quickly and need to increase your threshold, then insert some workouts that involve anaerobic work. If the issue is endurance, then include long rides at a more moderate pace.

Weight Lifting

Integrating weight-lifting sessions with your cycling regime is beneficial for numerous reasons. For one, if you’re increasing your volume or speed, strengthening your legs can help address muscle imbalances and prevent injuries. If you’re new to the world of cycling then weight-lifting that is centered around high-weight/low repetitions would be helpful in building muscle mass and preparing your legs for the cycling sessions to come. By building muscle mass, you increase the amount of cells within those muscles which house mitochondria. Having more mitochondria, helps increase your aerobic capacity and energy production, because you have more cells working towards the same goal. As an experienced cyclist, it is indicated to weight-lift with low weight and high repetitions. In doing 15-20 repetitions with low weight you increase the endurance of your muscles thus, increasing the time they reach lactic threshold when riding.

Many times cyclists think that by buying a more aerodynamic bike and corresponding equipment it will help them go faster. Although a carbon frame is lighter than aluminum and can make riding easier it is not the ultimate solution to increasing speed. It’s been shown that aerodynamic equipment makes the biggest difference when long course racing, but not much in short course races. The vital component is working on the “engine” and having the equipment become a secondary help. In following these 5 tips your cycling “engine” will improve significantly.

How To Curb Tired Legs

We’ve all been on those group rides, where we became overzealous and thought we were speed bikers at the Kona World Championships. Then, spent the next few days paying the price, feeling like you were lugging around cement blocks; thinking, how can you rid yourself of these tired legs so you can hop back on for your next ride? Here are a few tips to speed up recovery after a tough ride.

Post-Ride Recovery Shake

It’s crucial to have a protein shake with some carbohydrates within 45 minutes of finishing your ride. Research has demonstrated that when combining carbohydrates with protein immediately after exercise it increases muscle synthesis. As we ride we break down muscle, and the body builds more muscle after activity as a process of adaptation to exercise. Forty-five minutes is the time frame when your muscles are most hungry for nutrition, and absorb readily to aid with muscle repair. In addition, it is a crucial period in restoring the glycogen (energy) stores we’ve depleted during our ride. It’s also been shown that endurance athletes rely on protein during long rides as a last fuel source once we’ve depleted our glycogen and fat stores. Recommended daily allowances of protein for males include 84-112 grams and 66-88 grams for females. Furthermore, some of my favourite mixes include soy milk with a scoop of vanilla, whey protein, mixed with some strawberries, and blueberries for the antioxidant effect. If I’m craving something sweeter, then I add a scoop of peanut butter along with protein powder, and some banana slices.

Stretch Before and Post Ride

Make sure you stretch your leg muscles in order to minimize the decreased range of motion due to sore muscles, which could lead to strains. Vital muscles to be stretched include quadriceps, hamstrings, calves, IT bands, hip flexors, and glute maximus. There are several stretching techniques one can use to achieve elasticity. The most commonly known is “static stretching”, which requires you to stay in a stationary position, and place the muscle in a stretch, typically in the opposite direction the muscle performs.

There is also “proprioceptive neuromuscular facilitation (PNF) stretching”, which involves stretching the muscles with alternating sets of static stretching versus muscle contraction; with this style you would need a partner to assist you. A PNF stretching example includes a static stretch of the hamstring for 10 seconds, and 10 seconds of contracting the hamstring by pushing against the person’s hands/body, with a stretch-contract-stretch sequence. The advantage of this stretching is you see immediate gains in flexibility, more so than in static stretching.

Another form is “dynamic stretching”, which involves a person performing low intensity exercises involving that muscle action; for instance, walking lunges to stretch the hip flexors. These are best completed before a ride in order to get the muscles firing and geared up for cycling. Each stretch should be completed 2-3 times, for no more than 30 seconds each. It’s more effective to stretch these muscles once you’ve completed a 10-15 minute warm up, as well as immediately post ride. Research has shown minimal elasticity gains when performing these stretches prior to a warm up. “I Love Bicycling” has an article on some great stretches for cyclists with photos included.

Hydration Post-Ride

After a ride, drink plenty of water mixed with a cap of Pedialyte, per 8 ounces. Pedialyte contains condensed electrolytes, and aids in speeding up muscle recovery by hydrating muscles, and flushing out lactic acid. By drinking plenty of fluids with electrolytes, it helps your body eliminate the lactic acid through urine. In addition, it helps in hydrating your body in preparation for your next ride. There are formulas online, which can be used to figure out how much water is needed for your particular body weight and activity level. One way to check if you’ve hydrated adequately is by observing the colour of your urine. If your urine is yellow you’re still in need of hydration, but once it comes out clear or a pale yellow you are hydrated.

Ice Bath

A great way athletes minimize soreness and achy joints is by making themselves an ice bath. The advantage of an ice bath is allowing several muscles and joints to be treated at the same time. It is also the one ice treatment that has the deepest penetration effect of tissues. This treatment can be done in the bathtub of your home. Fill up the tub until it passes your thighs and dump in 1.5-2 bags of ice. In order for it to be therapeutic the temperature should be between 50-60 degrees. Granted, you’ll be freezing for the first 5 minutes, but afterwards you’ll be numb. If you don’t have a bathtub this can also be done by purchasing a 10 gallon garbage tub, and completing the same process. The ice bath can be completed for a minimum of 20 minutes, but no longer than 30, because then it has the adverse effect. If done for more than 30 minutes the body begins to think it’s entering a hypothermic state, and starts to dilate the blood vessels in order to increase body temperature. This is the opposite effect of the ice, which is intended to constrict blood vessels in order to decrease swelling and eliminate pain.

In following these four tips, it’ll help you avoid delayed onset muscle soreness (DOMS), which happens when you’ve pushed your body a bit too far. By speeding up recovery, we can gear ourselves up for our next ride, where this time we can imagine ourselves to be as fearless as Sebastian Kienle going into a headwind.